Everyone has worries. However, if you don’t brush it off in time and stay in a state of worry, it can have a bad effect on your body. In severe cases, it can harm your health and even cause anxiety disorders. In this regard, based on data such as ‘Web MD’, we will look into changes that can appear in the body when worrying excessively and ways to help reduce anxiety.
◇ body changes
Increased heart rate and blood sugar
Each part of the body communicates with each other through a network of brain, spinal cord, nerves, and neurons. When anxiety builds up, this system releases stress hormones. The result is breathing, your heart beats faster, and your blood sugar rises. Blood is concentrated in the arms and legs. If this condition persists, problems with the heart, blood vessels, and muscles can occur.
Neck and shoulder muscle stiffness
When you worry too much, your neck becomes stiff. The shoulders are also stiff. This can lead to migraines or tension headaches. In this case, you should relax your body and mind with deep breathing, yoga, or massage. If it still doesn’t work and your worries are disrupting your daily life, you should consult a doctor.
Unstable breathing
Worrying too much can make you breathe deeper or more often without realizing it. It’s usually not a big deal, but it can be a serious symptom for people who already have problems with breathing, such as asthma or lung disease.
Decreased immunity
When you are physically affected by worry, the body’s immunity also decreases. Just thinking about past events that made you angry and depressed can take a toll.
Nausea, vomiting
When you are nervous, your heart is pounding. In more severe cases, you may experience nausea or vomiting. If this happens frequently, it can lead to stomach pain or inflammation of the lining of the stomach.
Intestinal problems such as diarrhea and constipation
If you live with worry or anxiety, it can affect your bowel habits, such as diarrhea or constipation.
Decreased sexual desire and function
Worry exhausts us and reduces our concentration and interest in our sex life. In the long run, this can lower testosterone levels in men, and it can harm the body’s normal response to wanting to have sex. For women who have gone through menopause, it can exacerbate heat and sleep problems.
◇How to alleviate anxiety
Experts say, “If there’s something you’re worried about, it’s good to move your body first.” One study found that exercise lowered the risk of developing anxiety disorders by 60%. Studies have shown that high-exercise athletes have an extremely low risk of developing anxiety disorders.
Exercising releases endorphins that make you feel good, alleviating anxiety symptoms caused by worry. Along with vigorous exercise, yoga, a meditative exercise that focuses on breathing, is also effective. Yoga increases levels of a naturally occurring amino acid called GABA. Higher GABA levels have been shown to reduce anxiety and make people more cheerful.
Eating healthy, mood-altering foods can also help. First of all, foods such as carrots rich in beta-carotene are good. Beta-carotene is also contained in pumpkin, sweet potato, and spinach, and this nutrient is effective in relieving anxiety.
Seafood such as clams and mussels are rich in vitamin B12. Deficiencies in this vitamin increase the risk of depression, as vitamin B12 deficiency also results in a deficiency in a substance called adenosylmethionine, which is involved in a mood-boosting chemical in the brain.
The folic acid found in leafy vegetables activates brain cells and helps relieve anxiety. In addition, milk rich in vitamin D, blue fish such as salmon containing omega-3 fatty acids, and whole grains containing carbohydrates that promote serotonin secretion are also considered good foods for those who are worried.
Correspondent Kwon Soon-il kstt77@kormedi.com
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